Introduction
Whether you are a TMA (traditional martial artist) or you train mixed martial arts, martial arts conditioning is an important aspect in achieving sustained success. A sanctioned fight in a ring or cage consists of several rounds of explosive action with resting periods in between each round. However, as an individual with a wealth of experience in TMAs (namely Aikido and Karate) and martial arts which are popular in the current age (Muay Thai, Brazilian Jiu Jitsu and MMA) I can tell you from personal experience that training in both MMA and TMAs requires explosive energy. Therefore, we must condition our bodies in a manner which allows these qualities to flourish.
Training with long distance endurance exercises is far less effective for this purpose than training with intervals of explosive and intense action with brief resting periods in-between intervals. However, it is better that you have a decent cardiovascular base before engaging in intense exercises. The following exercises and drills are useful for martial arts conditioning.
Martial Arts Conditioning (MMA & TMA): Useful endurance exercises
Sprints
Sprints are a useful tool to improve endurance as it is an explosive exercise. You can simulate a fight by sprinting in intervals similar to that of a fight and resting for suitable periods in-between intervals.
For example, to simulate a 5 round fight that is 2 minutes a round with a 2 minute resting period in-between each round you would sprint for around 2 minutes for 5 intervals and rest 2 minutes between each interval.
This example is just to give you an idea of what you could be doing. Obviously 2 minutes of flat out sprinting is very difficult especially for a beginner. You should go with an interval time that you are most comfortable with and progress from there on.
Circuits
Circuits are endurance exercises performed consecutively for a specific amount of time.
For example:
30 seconds of shadow boxing
30 seconds of burpees
30 seconds of roundhouse kicks on the bag
30 seconds of shrimping
30 seconds of all out punching the bag
With a minute resting period in between rounds.
Circuits are a useful endurance exercise for martial arts conditioning as you can train yourself with exercises that simulate a fight.
Here’s a video to give you a better idea of what a circuit looks like.
[Please note: the following videos do not belong to MMAhype but to their respective Youtube posters and have been taken only for your reference.]
Barbell Complexes
Barbell complexes are consecutively performed barbell exercises each performed for a specific amount of repetitions.
For example:
With a 20kg barbell and 15kg of plates perform the following one after the other.
6 deadlifts
6 bent over rows
6 power-cleans
6 front squats
6 military presses
Rest for 2 minutes in-between rounds and do 5 rounds.
You will find that, even with only low amounts of weight, complexes are very tiring and tough exercise to do. They are a great exercise to improve endurance and strength, are enjoyable and most of all are a great tool for improving martial arts conditioning.
Here’s a video to give you a better idea of what a barbell complex is.
[Please note: the following videos do not belong to MMAhype but to their respective Youtube posters and have been taken only for your reference.]
Muay Thai Knee Drills
This endurance exercise works best with a training partner or heavy bag. I’ve personally found this drill to be very effective when training to improve endurance.
Steps:
1. Get your partner to hold thai pads around their rib cage area.
2. Get into a dominate clinch position (both hands on the crown of the head pulling down).
3. Knee the pads. You should pivot in-between knees in order to keep a consistent pace. Push yourself.
4. After 30 seconds switch positions with your partner. Now you will be receiving the knees.
Alternatively, with a heavy bag: Do the same thing except hold the top of the punching bag perform the knees.
Do this for several rounds and with time you will see your endurance improve.
Training your body for martial arts, whether it be for the ring, the cage, the street or for training sessions, is an activity that needs to be approached intelligently. Martial arts conditioning requires emphasis on explosive interval training. Hope this article helped and hope you guys stick around for more!
Stay tuned as there is more to come in the near future….